Last Updated on
It is imperative for pregnant women to stay active during the nine months of pregnancy. But when you are pregnant, it is suggested to abstain from doing any rigorous exercise. So, what do you do then? Here are 7 Baba Ramdev yoga poses for pregnant women. Practice these poses daily and stay healthy.
Yoga Poses for Pregnant Women
Yoga is a pure form of exercise which can be performed by people of all ages. It is a spiritual and physical discipline which finds its roots in the ancient Indian culture. Yoga has gained immense popularity across the globe because of International Yoga Day, which is celebrated on June 21. But people have made yoga a part of their lives even before that and regarded it as one of the main reasons for their good health. Yoga has also become a popular choice of exercise among pregnant women because of its umpteen benefits and no possible side effects.
Pregnancy is a time of extreme emotions—one moment you will be jumping (not literally though) with joy and the other moment you may be crying for no particular reason. This is due to hormonal changes; you will experience morning sickness, nausea, fatigue, mood swings, and overall, this phase can be physically exhausting.
As you enter into the second trimester of pregnancy, your baby will grow rapidly, and this will exert pressure on your uterus, back, and spine. Therefore be prepared to deal with back pain, cramps, and swollen ankles during this trimester. Although yoga cannot completely take away this pain, it can help you alleviate it to an extent.
Performing yoga during pregnancy helps a woman deal with emotional and physical changes. Doctors generally suggest yoga for pregnancy as it is gentle on the body, helps relieve pain and keeps the body supple. There are claims that the practice of certain poses also eases labour and delivery.
Here are some best Baba Ramdev yoga asanas that you can perform during pregnancy. However, because not all pregnancies are the same, it is always a wise idea to consult a medical expert to know if the asanas are good for you.
Baba Ramdev Yoga Asana for Pregnant Women
Baba Ramdev, who is a popular yoga guru, has altered the way we look at yoga. He has simplified yoga for us in a way that is more doable for a layperson. Many times he has even stressed on the fact that yoga is safe for pregnant women, but, it is obvious for an expectant woman to have her doubts about the same. These 7 best yoga asanas can be safely performed with ease if your pregnancy is progressing normally, and your medical expert has given the go-ahead.
1. Tadasana (Mountain Pose)
Tadasana is the basic yoga asana which can be performed by anyone. This asana should be generally performed in the morning hours. As such, there is no strict rule to do this asana on an empty stomach, but if it is followed by other asanas, then you need to perform it on an empty stomach.
How to do:
- Stand tall with your feet hip-width apart.
- While standing, your spine should be erect, hands close to your body, and palms facing your thighs.
- Now join your hands in the ‘Namaskar Mudra’.
- Inhale deeply, elongate your spine and raise your hands above your head.
- Stretch your back and tilt your head back so that you can look at your fingertips.
- Hold this position for 10-15 seconds, then exhale slowly, and return to normal position.
Tadasana is a great yoga pose for pregnant women. This asana improves blood circulation, posture, and strengthens thighs and legs. This asana also provides relief from back pain.
2. Trikonasana (Triangle Pose)
Trikonasana again is a wonderful pregnancy yoga asana. This asana helps throughout the pregnancy.
How to do:
- Spread your feet wide enough.
- Now, inhale and stretch your arms from the sides up to the height of your shoulders. Keep them straight without bending from the elbows.
- Then exhale and turn your right foot out to 90 degrees and turn your left foot in, to about 45 degrees.
- As you inhale, stand tall and when you exhale, bend sideways from the waist and hold your right shin with your right hand. Keep the left arm stretched towards the ceiling.
- Breathe in and hold this position for 30 seconds.
- Return to normal position using your strong leg, thigh and with the top arm. And repeat the same with your left leg.
Trikonasana is a great pregnancy yoga pose that you can perform in the second trimester of pregnancy; it opens the hips, which ultimately helps you during labour. Trikonasana strengthens thighs, knees, ankles, arms, and chest. It also helps improve digestion during pregnancy. This asana also stretches and opens the hips, hamstrings, and groins. Trikonasana can even be performed post-pregnancy.
3. Virabhadrasana (Warrior Pose)
Virabhadrasana is one good asana for strengthening your lower body.
How to do:
- Stand straight with your feet together and place your hands on either side of the body with the palms facing the thighs.
- Now spread your feet about three feet apart.
- Bend your right knee in a way that your knee and ankle are in a straight line. Increase the distance between your feet if required to ensure your right knee and right ankle are in a straight line.
- Slowly lift your hands above your head. Touch your palms if possible in the ‘Namaskar Mudra’.
- Hold this warrior pose for some time, breathe normally, and return to normal position.
- Repeat this pose with the left leg.
Virabhadrasana helps in strengthening the back, shoulders, calves, ankles, and thighs. It improves balance and increases stamina.
4. Sukhasana (Easy Pose)
Sukhasana is a pose of meditation and should be performed in the morning hours. This yoga asana is best for beginners.
How to do:
- Sit straight on a yoga mat with your feet stretched out in front.
- Cross your legs in a way that your knees are bent, and each foot is under the knee.
- Now place your palms on the knees.
- Sit erect; your spine should be straight.
- Breathe normally, and let your body relax.
- Maintain this position for 10-15 minutes.
Sukhasana is an easier alternative to Padmasana, which is an advanced yoga pose. This pose relaxes your mind and body, stretches knees and ankles, and strengthens the back.
5. Marjaryasana (Cat-cow pose)
Marjaryasana or the cat-cow yoga pose for pregnancy should be performed only in the first six months and not beyond that. This asana strengthens shoulders and wrists and improves blood circulation levels.
How to do:
- On a yoga mat, get down on your knees and arms; your back should be in a table-top position.
- Your knees should be hip-width apart; arms should be perpendicular to the floor and palms touching the mat.
- Slowly inhale while raising your chin up and tilt your head backwards. Also, lower your spine in a way that your back is in a concave position.
- Hold this pose for a few breaths; exhale and drop your head and chin down while arching your back.
- Again, stay in this position for a few seconds and come back to normal position.
Marjaryasana tones the abdomen and helps the body deal with additional weight during pregnancy.
6. Uttanasana (Forward Bend)
In pregnancy, doing the normal Uttanasana is hard, but you can make slight changes in this pose and perform it in a way you feel comfortable.
How to do:
- Stand straight with your feet apart.
- Place your arms at your sides, palms facing the thighs.
- Slowly breathe in and raise your arms above your head.
- Exhale and bend forward.
- Your hands should be behind your back and palms touching each other, in the form of ‘Namaskar Mudra’.
- Stay in this position for 15-30 seconds, then take a deep breath and come back to the starting position.
- Do 4-5 reps of this asana.
Uttanasana provides relief from back pain. Uttanasana is generally not recommended during pregnancy. If you feel uncomfortable or have a problem in balance, then avoid doing it.
7. Shavasana (Corpse Pose)
Shavasana should be performed at the end of a yoga session. After a strenuous pregnancy yoga workout, relax your mind and body with ‘Shavasana’.
How to do:
- On a yoga mat, lie down on your back and keep your legs apart in a relaxing position. After the first trimester, this asana can be performed by lying on one side of your back.
- Close your eyes and place your arms along your body and palms facing up.
- Breathe in and out slowly but deeply, and allow your body to calm.
- Stay in this position for 10 to 12 minutes, and you will feel refreshed.
- Now come to a sitting position on the mat; keep your eyes closed.
- Cover your face with your palms and gently massage your entire face with your palms.
Shavasana helps your mind and body to relax. As anxiety and stress are a common problem in pregnancy, this asana can help you tackle it easily.
1. Can I try yoga for the first time when pregnant?
Yes, yoga is safe and won’t harm your health. Even if you have never tried it before, you can start with yoga during pregnancy. Although if you are doing it for the first time, start with simple exercises and don’t stress yourself out. It is better to consult a doctor to know which asanas are good for you. In any case, the above-mentioned poses are safe first-trimester pregnancy exercises for you.
2. When should I start prenatal yoga?
Even though it is safe to perform yoga for the first time during pregnancy, when it is your first time, practice it from the second trimester. Your body will experience a lot of changes in the second trimester, and yoga can help you cope with them.
3. What do I wear for pregnancy yoga practice?
When performing yoga during pregnancy, wear loose and comfortable clothes. Remember, your clothes should not obstruct the flow of your exercise. Wear clothes in which you can stretch easily.
4. How far into my pregnancy, can I practice yoga?
Yoga can be practised right up to the last trimester of pregnancy.
5. When can I start postnatal yoga?
If you have had a normal (vaginal) delivery, you should wait until you stop bleeding; start after 2 – 4 weeks of childbirth. And in case it is a cesarean delivery, you will have to wait longer till your body heals completely. Usually, you should wait for about six weeks before you start with postnatal yoga. And it is safe to consult a doctor before you start exercising.
6. Can I do Baba Ramdev yoga for weight loss during pregnancy?
No, you should not do these yoga poses for weight loss during pregnancy. As when pregnant, your focus should be on staying fit and NOT on losing weight. A healthy weight gain is required during pregnancy so that your baby is adequately supplied nutrients essential for development.
Yoga is safe for all, whether pregnant or not. But, if you are pregnant and want to get your body moving, start doing yoga. Don’t be in confusion, consult and confirm if you want, but rest assured, yoga for pregnant ladies is safe.
Pregnancy yoga poses will help you stay active throughout the nine months of your pregnancy. Baba Ramdev yoga poses for pregnancy will assist you in gaining healthy weight and reduce the chances of cesarean delivery. If you are already practising yoga and are following a different set of asanas during your pregnancy, share them with us in the comments section below.